January 2018 Running Challenge
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PastorVincent wrote: »cburke8909 wrote: »@PastorVincent you know the theory on negative splits? I couldn't do it but its logic is unquestionable. Most record marathons are run with negative splits. My father ran his best marathon with a much better pace on the last 10 km then the previous 20 miles.
Yep! I do! But since I have such poor pace control, it is not an option for me
Try setting pace alarms on your watch? Something like 9:10 for too slow, and 8:45 for too fast...have it vibrate and it should help (theoretically).
I have successfully done that for a 5k, but not sure about an entire marathon. I know some of y'all are like human metronomes - but for me keeping a steady beat (or pace) is very hard to nigh impossible. Hoping muscle memory can take that job1 -
@zdyb23456 & @garygse Sorry you are getting hit with Canadian Like weather. At least you know that it will melt away in a few days.
So now to BRAG about one of the local Ladies who has a little bit of Triathlon skill She is all of 4ft 10 but just a dynamo. Pretty much a perma smile on her face. Yes that is an AG Podium Finish in Geneva. Needless to say when she comes out for a club run I only get to see her at the start and coffee shop after.
11 km along the Riverbank Trails. -6C so a heat wave for us. I actually prefer it at -15C as the trails stay dry/solid. At this temp the snow starts to melt in places giving super slippery places. My legs feel like I just completed a HM, very heavy-tired Quads. The price I pay for getting side tracked in November/December.
01/01 0.0 km – 0.0km –140.0 km – YTD 0 km
01/02 9.37 km –9.37km –130.63 km – YTD 9.37 km
01/04 11.0 km –20.37km –119.63 km – YTD 20.37 km - River Bank Evening Trail Run
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I am so excited about my run today. I have to say it is the first time in a while I have really been excited about a run. I ran intervals even though starting out my legs just felt like crap and tired crap at that. I was going to go home and not run and talked myself out of that option and I am so glad I did! I didn't time the intervals but gave myself points to run all out to. I drove my HR to 139 (high for me) and was able to pull off 9 intervals with 8 of them at 7:30 or under. Wow - I honestly thought my watch was measuring my pace wrong. The last (cool down) mile home was tough as my legs were really tired. But all in all a great run. My trainer took pity on my tired legs tonight at strength training and had me focusing on lifting heavy. Still an indirect 'leg' workout but I know I will be sore elsewhere tomorrow so my legs won't feel so bad
Date........Miles.......Total
01/01......6.64........6.64
01/02......4.23......10.87
01/03......0.00......10.87
01/04......4.50......15.37
My completed and upcoming races. Let me know if you will be running them too.
02/05/17 - Surf City Half Marathon
07/23/17 - San Francisco 1st Half Marathon
10/14/17 - AIM for the Cure Melanoma 5K Walk/Run
12/16/17 - San Diego Holiday Half Marathon
02/04/18 - Surf City Half Marathon
07/22/18 - San Francisco 2nd Half Marathon11 -
Another TM run before work. Just glad to have it done after taking an unplanned "rest" day yesterday. Hoping to get in a couple of longer runs this weekend.
MTD: 5.55/45
1/2 - 3.0
1/3 - 1.25
1/5 - 1.3
*****
Goals for 2018:
- Run 500 miles
- Run a nonstop (no walking) 5K
- Run/walk my first 10K
- Run 3+ trail races
- Run in 3+ states
Races to Consider:
1/27 - Mississippi Blues Marathon 5K (Registered)
2/18 - Q50 Trails Extravaganza 5M (Registered)
3/17 - Hammond Shamrock Run 5K (First race I ever ran, in 2017)
3/18 - Shamrockin Run 8K in NOLA
4/20 - Star Wars Dark Side 5K in WDW (Registered)
5/12 - Q50 Cinco de Mayo Trail Race 5K (First trail race I ever ran, in 2017)
6/21 - Summer Solstice 6.21M
*****
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4/01 - 5km TM Walk
5.19/60km2 -
Finally knocked the last bit of this cold out and got in a short run this morning. Improved my 3K by 1:12, mostly due to the fact the end of the route was downhill but I’ll take it.
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PastorVincent wrote: »PastorVincent wrote: »cburke8909 wrote: »@PastorVincent you know the theory on negative splits? I couldn't do it but its logic is unquestionable. Most record marathons are run with negative splits. My father ran his best marathon with a much better pace on the last 10 km then the previous 20 miles.
Yep! I do! But since I have such poor pace control, it is not an option for me
Try setting pace alarms on your watch? Something like 9:10 for too slow, and 8:45 for too fast...have it vibrate and it should help (theoretically).
I have successfully done that for a 5k, but not sure about an entire marathon. I know some of y'all are like human metronomes - but for me keeping a steady beat (or pace) is very hard to nigh impossible. Hoping muscle memory can take that job
I never set out to do negative splits but I just naturally start off really slow and build speed. And by speed, I mean just less slow. HAH10 -
Ultimately I would love to be able to set <pace> during first mile and hold it the whole race, but be too tired to run 2 more steps beyond the finish line. But that is not going to happen0
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1/1-4 miles New Years run
1/2-4.1 miles dreadmill intervals+ "Functional Training with Stella"
1/3-4.4 miles+ stretching/PT
1/4-3.7 miles trail running
I have a pretty busy day at work, so I am going to have to catch up with this lightening fast thread over lunch. Just wanted to update my tracking and tell you all about my AWESOME trail run yesterday. I had an orthodontist appointment in the afternoon, so I was off early and able to get my run in while it was still daylight. It was still brutally cold, but it was sunny so it felt great to be out there. I wanted to get going on my promise to myself to do more trail running this year, as I think it will help me to let go of that competitive need to keep running faster than my aging body really wants to. So I hit a local park that has some bike and hiking trail through the woods. It's only a short network of trails, but really that was all I needed yesterday. My hats off to those of you that run this terrain frequently. The snow on the ground made it a pretty tough (but really fun!) run and my legs were sore after only about 20 minutes. Hello muscles I am not used to using for running! After about 30 minutes, I started to feel a bit miserable because I had grabbed the wrong base layer shirt wen I packed my bag yesterday morning, and the cotton/poly blend shirt I was wearing was wet and cold, again confirming the importance of a quality base layer! So I called it a day after 37 minutes, but I still felt like I had a fantastic run and a great workout. Oh, and I definitely made a mental note to myself for future trail runs in the snow...I really need to focus on slowing down!10 -
@PastorVincent wether you pace each mile or not, the basic philosophy is to be conservative during the first 13-20 miles and try to avoid the mentality that your banking minutes for slowing down at the end.(I fully understand if you can't do that because neither can I.)1
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1/1/18-6 miles
1/3/18-3 miles
9/60 Miles
Finally got to run last night, My husband ended up with the day off, so I told him he had to pick up the 3 year old and take the 11 year old to basketball practice so I could go home and run Good news, during those 3 month I didnt really run much, I did do weight lifting, and that has helped me huge in my runs, like holy cow, Im a slow runner to start off, avraging 5-5.2 mph runs, and having to stop and walk after a mile about every half mile, just a short 30 second walk. but my last few runs, Ive been able to run a steady 5.4mph without walking, i slowed to 5.1 twice to sorta rest, but I ran the whole 3 miles and could have kept going except I had to make the kids dinner, and my heart rate was about 10 bpm less than typical, so in short, I will definitely continue lifting once a week.
Upcoming Races:
3/17/18-Run to the Pub-half Marathon (not signed up yet)
5/12/18-Montana Womens Run-5 Miles
7/15/18-Missoula Marathon13 -
cburke8909 wrote: »@PastorVincent wether you pace each mile or not, the basic philosophy is to be conservative during the first 13-20 miles and try to avoid the mentality that your banking minutes for slowing down at the end.(I fully understand if you can't do that because neither can I.)
You forget, I told you about it negative splits yo a while back, and linked the articles. Sometime before your marathon, as I recall. Its buried in the threads here somewhere0 -
@PastorVincent if you need a human metronome for a running partner let me know cause apparently I have that ability. I don't go very fast but I have done a 17 mile run at a 9:30 pace +/- 5 secs without anything more than glancing at my watch ever so often. I had longer runs coming up but then I broke2
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@PastorVincent if you need a human metronome for a running partner let me know cause apparently I have that ability. I don't go very fast but I have done a 17 mile run at a 9:30 pace +/- 5 secs without anything more than glancing at my watch ever so often. I had longer runs coming up but then I broke
Thanks, I need to hit a pace of 8:50 to make my goal. If I can hold that for 26.2 ish miles I will nail my target. Also, are you anywhere near me?0 -
@PastorVincent I remeber, and while I wished I had and wanted to take the advice I had one small deficit of knowledge1
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cburke8909 wrote: »@PastorVincent I remeber, and while I wished I had and wanted to take the advice I had one small deficit of knowledge
Its okay, I often ignore my adivce too When I hit Pittsburg in May, I plan to start at my target pace and if I have anything in the tank in the last few miles pick it up, else hold what I got. Around mile 13 or so is a very bad hill that I will loose a large chunk of time on, and it will be very tempting to sprint a bit after it to make up time. I need ot NOT do that.1 -
@PastorVincent while I'm pretty sure I could hold a 9 min/mile there is no way I'm going anywhere near that cold region of the country that you call home, I'll stick with my 70 degree "winter" bit if you are ever in the area we can go for a run2
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@PastorVincent while I'm pretty sure I could hold a 9 min/mile there is no way I'm going anywhere near that cold region of the country that you call home, I'll stick with my 70 degree "winter" bit if you are ever in the area we can go for a run
I lived in Vegas for a while, so I know what 70-degree winter means for JULY0
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